Patellofemoral Pain (Runner's Knee)

brianna626

Well I think I have this, I am going to make an appointment with my doctor and look into it more. I was wondering if anyone has experience with this and what has worked for them in the past. Either not exercising or stretches to try...Thank you!

adjones5

I tried using those foam rollers on my IT bands. That helped a lot but the pain didn't completely go away. I get deep tissue massages which also help.

Iluvchopsticks

Taking it easy and listening to your body is always wise. You could also take a good look at your shoes. Moving to a more minimalist shoe reduced knee pain for me by at least 50%. It won't hurt to have someone watch you run and give you form pointers as well. I don't know if your form is good or not, but a lot of people who improve their form reduce pain. I attended a running clinic offered at my gym and found having a coach look at my form and give me pointers on improving it seemed to help.

brianna626

Thank you for the suggestions. I joined a running club a few months ago and I know I have good shoes. I believe level 2 of the 30 day shred is what aggrivated my knees and started causing my pain. I am really hoping this is not a life long problem.

runningathena

You might need to build your quad strength... weak quads can be related to sore knees. The squats/lunges in 30DS are brutal at first but the body needs time to adapt. I've had PFS for over a decade now and, while it never goes away completely, it can be mitigated to some extent. Good luck!

baisleac

You might need to build your quad strength... weak quads can be related to sore knees. The squats/lunges in 30DS are brutal at first but the body needs time to adapt. I've had PFS for over a decade now and, while it never goes away completely, it can be mitigated to some extent. Good luck!

Actually, women tend to have weak hamstrings compared to their quads and that imbalance can lead to significant issues. But yes, best bet is to build up the knee supporting muscles to take the "load off".

runningathena

You might need to build your quad strength... weak quads can be related to sore knees. The squats/lunges in 30DS are brutal at first but the body needs time to adapt. I've had PFS for over a decade now and, while it never goes away completely, it can be mitigated to some extent. Good luck!

Actually, women tend to have weak hamstrings compared to their quads and that imbalance can lead to significant issues. But yes, best bet is to build up the knee supporting muscles to take the "load off".

Definitely. All the doctors I saw always hammered in the whole "strengthen your quads and VMO" (which I forget what that stands for, it's anoter one of those knee supporters). None ever mentioned hamstrings, interestingly enough... there is so much conflicting information out there!

baisleac

You might need to build your quad strength... weak quads can be related to sore knees. The squats/lunges in 30DS are brutal at first but the body needs time to adapt. I've had PFS for over a decade now and, while it never goes away completely, it can be mitigated to some extent. Good luck!

Actually, women tend to have weak hamstrings compared to their quads and that imbalance can lead to significant issues. But yes, best bet is to build up the knee supporting muscles to take the "load off".

Definitely. All the doctors I saw always hammered in the whole "strengthen your quads and VMO" (which I forget what that stands for, it's anoter one of those knee supporters). None ever mentioned hamstrings, interestingly enough... there is so much conflicting information out there!

VMO stands for Vastus Medialis Oblique (sometimes called obliquus). This is part of the Vastus Medialis muscle which is one of the four Quadriceps muscles of the thigh.

brianna626

Thank you for all of the information, do I rest my knees until I am pain free and then start those exercises or do I just start those exercises and push through the pain?

ennaejay

I agree with pps, strengthen the muscles around your knee (quads & hammies), watch your form carefully when doing lunges and squats!

I had this happen this past winter when I was running on slush and snow, there was a lot of twisting and I was trying to up my pace (not a good idea over the snowy months). I was pretty sure it was IT band and bought a knee sleeve. It really helped. I don't wear it all the time, actually my knee has improved.

DH started jogging recently and has the same problem. He has loose, sloppy shoes and added miles too quickly before building up a good pace and endurance. Interesting.

Shoes -- good shoes -- but you know that.

ennaejay

Thank you for all of the information, do I rest my knees until I am pain free and then start those exercises or do I just start those exercises and push through the pain?

Don't push through the pain if it's a joint, doll. You'll ruin yourself. Do other cardio instead. Rest those knees & get some advice from a sports therapist or dr. :flowerforyou:

brianna626

Thank you, I was asking because I know sometimes exercising helps stretch out the muscle and actually makes it feel better, but I guess that makes sense if it is a joint.